» »

How to properly take a gainer

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-12-15

All articles by the author ➤

Hello. I’ve already written about how to take protein. Now it's time for gainers. Unlike protein, where the main composition is protein, a gainer is a protein-carbohydrate mixture. Typically, it contains 15%-30% protein and 50%-70% carbohydrates. Gainters are taken for the following purposes:

1. To increase body mass

2. To recover faster after workouts

Generally, our daily food is sufficiently rich in carbohydrates. However, the pace of modern life means many people eat irregularly and poorly. As a result, they simply lack the calories to gain weight and recover. This is where gainers come into play, as they provide the protein needed for muscle growth and carbohydrates for recovery.

How to Buy

When purchasing a gainer, pay attention to the absence of sugar. The more sugar it contains, the worse it is for you. Sometimes producers hide this information and do not indicate sugar content on the packaging. A reliable sign of high sugar content is if you start to feel bloated after taking the gainer (you might experience gas! :-)).

Also, pay attention to the amount of protein. The less protein, the higher the likelihood that the weight you gain will primarily be due to fat. And that’s undesirable. Up to 15% protein is a poor gainer. Between 20% - 25% is normal. Over 25% is good. However, the less protein and the more sugar, the cheaper the gainer becomes. But don’t be swayed by that. Check out the TOP 10 best gainers – review and comparison.

How Much to Take

Like protein, a gainer should be taken every day in the same amount. However, unlike protein, drinking too much can be dangerous. Carbohydrates are much easier to store as fat than protein. If you drink more than you need, you may just gain fat.

So, the amount of gainer you should take depends on your body weight, frequency of training, and how often you eat throughout the day. Of course, there are more factors, but I have listed the main ones.

How to Take

The gainer is mixed with water, milk, or juice. The amount of liquid is at your preference. Do not dissolve the gainer in boiling water. Protein denatures in hot water and loses its properties.

The daily dose can be split into two parts (if you need more than 100 grams per day), or you can take it all at once. If you drink it twice a day, one serving should be taken between breakfast and lunch. The other one should be consumed immediately after your workout, or after lunch if there is no workout. In general, the recommendations are similar to those for taking protein. If you take it all at once, do it either between meals or after training.

Conclusions

Before buying a gainer, familiarize yourself with its composition. There is a risk that you might buy one that's just sugar. I've seen examples where sugar made up 50% of the product.

Do not drink more than necessary in hopes of gaining weight quicker. Yes, you will gain weight faster, but it won’t be muscle; it will be fat. The exception is for people who simply cannot gain weight. Such individuals can consume it in almost unlimited quantities.

Don’t be swayed by low prices. To get rid of the gained fat later, you will spend much more money and effort. A good high-protein gainer costs at least 600 rubles per 1 kg. And be sure to read the article Protein or gainer – which is better for gaining mass.

And for dessert, here are some good and tested gainers:

High-Protein:

High-Carbohydrate:


SIMILAR ARTICLES
COMMENTS